Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
10:00 AMRAP
30-second Row
30-second Bike
30-second Run
30-second Up Downs
2. Workout Prep
2 sets:
5/4 Calorie Row (build in pace)
5/4 Calorie Bike (build in pace)
50m Run (build in pace)
Workout
Darth Maul (5 Rounds for time)
Freedom (RX’d)
Every 5:00 (5 sets)
20/16 Calorie Row
15/12 Calorie Air Bike
200m Run
Independence
Every 5:00 (5 sets)
15/12 Calorie Row
12/10 Calorie Air Bike
200m Run
Liberty
Every 5:00 (5 sets)
12/10 Calorie Row
10/8 Calorie Air Bike
100m Run
Target time each set: 3:00-3:20
Time cap each set: 3:45
Strength/Accessory
Sandbag Front Hold (Weight)
Accumulate 4 minutes of a sandbag front hold at a challenging weight
-rest as needed between breaks-
* If sandbags are unavailable, substitute double kettlebell/dumbbell front rack hold.
* Athletes can partner up and perform an 8 min hold, switching as desired. Try to even out total hold times between athletes.
* Score is total weight held
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
4x 5 Quad Foam Rolling (each leg)
2x 10 Reverse Leg Raises (each side)
1 Minute Dorsiflexion Matrix
Note: the easy cardio portion should be done immediately post workout to help your body recover from the workout. The stretching can then be done together as a group, time permitting, or on your own as homework. Stretch videos are available in the athlete notes.
Quad Foam Rolling
Reverse Leg Raises
Dorsiflexion Matrix